Finding the chase and cutting to it

The first time I do an exercise, especially if I am heavily learning skills and techniques, will drop my blood sugar while I am doing the exercise. If I have had a big break for an activity that also holds true.

But that only holds true for that one time. After that the following happens:

Small amount of exercise, especially short duration

If I’m having food, that food needs to be bolused fully as while I am exercising, my body is digesting the food and releasing stores of sugar from my muscles.  I may even need slightly more insulin short term.

The second I stop, it helps to have 16g of carbohydrate (CHO from now on) in a quick acting form – once the muscles stop releasing there may be insulin floating round my system that needs to be fed.

Nothing more needs to be done typically, but keep a close eye on everything – if I’m not using a CGMS, I test every 45 minutes,

Moderate amount of exercise, longer duration

Again, food is dealt with normally, but hydration is key.  I like water and that reduces the stress on my body.  As a middle aged woman, I sweat and that liquid needs to be replaced.  As I have a western diet, water works well.

On the hour, I take 16g of CHO.  150ml can of coke is ideal for this – takes me 10 seconds to drink and works almost as quickly.

On the 2nd hour, I also have 17g CHO in a slower absorbed form: I like Soreen lunch box malt loaves.

I sip water constantly.  This seems to level out my blood sugar without having to resort to basal rate adjustments which just seem to make me incredibly high a few hours later.

This works well for cycling continuously for 45 miles with a half hour break before doing a further 1.5miles to ride up the hill to get home.

Next day

I breakfast 50g CHO without needing to give extra insulin to cover the meal.  I keep an eye on everything until the evening.  Typically, overnight I don’t seem to have any issues if I run on a 70% basal ceasing at 5am. (It alarms which is really annoying, definitely wakes me up and even though my sugar is normal, I cannot get back to sleep).

I don’t feel hungry for lunch.  I keep my fluids up and my salt intake – peanuts are a could source of protein and salt if you can eat them.

And the next day

Last week I could see the impact for three days: my insulin requirements were much reduced.  I will play it by ear rather than planning round that – as I said, the first time I do something, it makes me low the second time doesn’t have the same impact…